The Vibrant Vault

RX DIVISION:

40 HSPU

60 Alt. DB Snatch 70/50#

80 DB Goblet Squats 70/50#

75 Unbroken Double Unders (EACH)

80 Cal Echo Bike

60 Axle Bar Hang Cleans 90#

40 Chest To Bar Pull Ups

INTERMEDIATE DIVISION:

40 HSPU w/Abmat or 20 Wall Walks

60 Alt. DB Snatch 50/35#

80 DB Goblet Squats 50/35#

65 Unbroken Double Unders or 100 Unbroken Singles(One Athlete)

80 Cal Echo Bike

60 Axle Bar Hang Cleans 70#

40 Pull Ups

SCALED DIVISION:

40 HRPU

60 Alt. DB Snatch 35/25#

80 DB Goblet Squats 35/25#

150 Single Unders(Split any way)

80 Cal Echo Bike

60 Axle Bar Hang Cleans 50#

40 Jumping Pull Ups

*Athletes can split all work as they please, except for jump ropes in RX(both athletes must complete 75 unbroken double unders) and Intermediate(only one athlete completes the the 65 unbroken double unders or 100 unbroken single unders).  All work must be completed before moving onto the next movement, and movements must be done in order.*

Workout Flow:

Athletes will start in their lanes, on the tape line closest to the rig.  At the call of 3, 2, 1, GO, both athletes will travel the length of their lane to the wall, where one athlete begins to work on HSPU.  A gymnastics mat will be provided for RX athletes.  When all reps are completed, athletes will move up to their dumbbells, where one athlete will begin to work.  Only one athlete can be touching a dumbbell at a time.  If both athletes are touching their dumbbells at the same time, any work completed will be counted as a no rep.  When all Alternating Dumbbell Snatches are completed, athletes will carry their dumbbells forward to the next tape line.  When both dumbbells are at the next tape line, with one on the ground, one athlete will begin working on their Goblet Squats.  When Goblet Squats are completed, both athletes will move up to their jump ropes.  For RX, A1 will begin their Double Unders.  If A1 completes all 75 Unbroken Double Unders, they are done with their part.  A2 can begin to attempt their Unbroken Double Unders.  If an athlete faults on their Double Unders, they can try again, starting back at 0, or A2 can attempt theirs while A1 rests.  No specific order is required, as long as both athletes complete their Unbroken Double Unders working one at a time.  

When athletes are done with their jump ropes, they can move onto the Calorie Bike.  One athelte will work at a time.  Athletes can switch in and out as often as they want, however, athletes are responsible for adjusting their own seat levels.  Athletes may not touch the monitor at any point.  This is a Rogue Echo Bike.

When athletes complete all 80 calories on the bike, they can move up to the next tape line and begin Axle Bar Hang Cleans.  If athletes switch in and out on this movement, the bar has to be returned ot the ground before the next athlete begins.  You cannot hand the bar to your partner.

When athletes complete all 60 Axle Bar Hang Cleans, teams will advance to the rig where athletes will begin their pull ups.  Each team will have a designated pull up bar.  All bars will be set to a standard height of 92".  Each pull up station will have a riser they can use to jump to the pull up bar if needed.  For RX teams, athletes will have to bring their gymnastics mat up from the HSPU to use as the riser.  

When athletes complete all 40 C2B, Pull Ups, or Jumping Pull Ups, athletes can begin to work on part 2, which is the Sandbag Cleans.  Teams will work one athlete at a time, completing as many Cleans as possible until the timer hits 16 minutes.  At the 16 minute mark, the workout is completed.  

Time cap for part 1 is 15 minutes.  If a team does not complete all their work from part 1 under the cap, at the 15 minute mark, they will switch over to Sandbag Cleans and begin to work for the last minute.  If teams finish all work from part 1 in under the time cap, they can use the remaining time to start working on Sandbag Cleans.  For example, if my team finishes our final Pull Up at 12:30, we get an extra 2:30 to work on Sandbag Cleans.

AMRAP Sandbag Cleans

RX: 150/100#

INTERMEDIATE: 100/70#

SCALED: 70/50#

For Time:

140 Calorie Row

Athlete 1: Row

Athlete 2: Sandbag Bear Hug Hold

Cap:10 Minutes

RX DIVISION: 150/100#

INTERMEDIATE DIVISION: 100/70#

SCALED DIVISION: 70/50#

ALL DIVISIONS:

Complex for weight:

1 Deadlift

1 Hang Clean

1 Front Squat

1 Should to Overhead

*Score is total combined weight of male and female complex.

**A hang squat clean is allowed but does NOT count as your Front Squat

***Athletes can help each other load and unload weight from the bar

****No grips allowed for lift****

This lift takes place immidiately after the 8 minute mark of wod 2.  

Min. 8:00-10:00 Females Lift

Min. 10:00-12:00 Males Lift

30-20-10:

Alternating Partner Wall Balls

Box Jump Overs

Partner Wall Ball Sit Ups

Cap: 8 Min.

RX DIVISION:

20# Wallball

30" Box

INTERMEDIATE DIVISION:

14# Wallball

24" Box

SCALED DIVISION:

10# Wallball

20" Box